Calories in Cheese, queso fresco, solid
Generic food Dairy and Eggs
Cheese, queso fresco, solid contains 297 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 89 kcal.
Roughly 71% of its calories come from fat, with 25% from protein and 4% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 53% of the Daily Value for iodine, 46% of the Daily Value for calcium and 31% of the Daily Value for phosphorus.
The data comes from USDA FoodData Central: Foundation Foods.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 297 kcal | |
| Total fat M | 23.4 g | 30% |
| Saturated fat M | 14 g | 70% |
| Cholesterol M | 76.1 mg | 25% |
| Sodium M | 627 mg | 27% |
| Total carbohydrates C | 3 g | 1% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein C | 18.9 g | 38% |
| Vitamin D C | 0 µg | 0% |
| Calcium M | 602 mg | 46% |
| Iron M | 0 mg | 0% |
| Magnesium M | 27.6 mg | 7% |
| Phosphorus M | 390 mg | 31% |
| Potassium M | 126 mg | 3% |
| Zinc M | 2.9 mg | 26% |
| Copper M | 0 mg | 0% |
| Manganese M | 0 mg | 0% |
| Iodine M | 79.9 µg | 53% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 25%
- Carbohydrates 4%
- Fat 71%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18.9 gabove the median for dairy and egg products (median 9 g)
- Fat23.4 gabove the median for dairy and egg products (median 8.3 g)
- Saturated fat14 gabove the median for dairy and egg products (median 3.3 g)
- Sodium627 mgabove the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal6.3 gprotein density, useful for comparing foods with different calorie levels
- Water51.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (1)
| Monounsaturated fat M | 5 g |
|---|
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) M | 0.6 g |
|---|---|
| SFA 12:0 M | 0.75 g |
| SFA 14:0 M | 2.3 g |
| SFA 16:0 M | 6.6 g |
| SFA 18:0 M | 2.1 g |
Carotenoids (4)
| Retinol M | 152 µg |
|---|---|
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Vitamin D2 (ergocalciferol) M | 0 µg |
| Vitamin D3 (cholecalciferol) M | 0 µg |
Other components (3)
| Water M | 51.4 g |
|---|---|
| Nitrogen M | 3 g |
| Ash M | 3.4 g |
Other forms of Cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, cottage, lowfat, 1% milkfat, lactose reduced | 74 | 12.4 g | 3.2 g | 1 g |
| Cheese, parmesan, low sodium | 451 | 41.6 g | 3.7 g | 30 g |
| Cheese, cottage, lowfat, 1% milkfat, with vegetables | 67 | 10.9 g | 3 g | 1 g |
| Cheese, mozzarella, low sodium | 280 | 27.5 g | 3.1 g | 17.1 g |
| Cheese, monterey, low fat | 313 | 28.2 g | 0.7 g | 21.6 g |
| Cheese, cottage, lowfat, 1% milkfat, no sodium added | 72 | 12.4 g | 2.7 g | 1 g |
| Cheese, pasteurized process, cheddar or American, low sodium | 376 | 22.2 g | 1.6 g | 31.2 g |
| Cheese, swiss, low sodium | 374 | 28.4 g | 3.4 g | 27.4 g |
| Cheese, swiss, low fat | 179 | 28.4 g | 3.4 g | 5.1 g |
| Cheese, muenster, low fat | 271 | 24.7 g | 3.5 g | 17.6 g |
| Cheese, mozzarella, nonfat | 141 | 31.7 g | 3.5 g | 0 g |
| Cheese, cottage, with vegetables | 95 | 10.9 g | 3 g | 4.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Queso Fresco | 298 | 18.9 g | 3 g | 23.4 g |
| Puerto Rican white cheese | 298 | 18.9 g | 3 g | 23.4 g |
| Cheese food, pasteurized process, swiss | 323 | 21.9 g | 4.5 g | 24.1 g |
| Cheese food, cold pack, American | 331 | 19.7 g | 8.3 g | 24.5 g |
| Queso Asadero | 297 | 22.1 g | 2.4 g | 22.1 g |
| Egg, Benedict | 288 | 13.8 g | 8.5 g | 22.1 g |
| Eggs, Grade A, Large, egg yolk | 334 | 16.2 g | 1 g | 28.8 g |
| Queso cotija | 351 | 23.8 g | 2.7 g | 27.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cheese?
100 g of cheese has 297 kcal. Reference amount, racc (30 g): about 89 kcal.
Is cheese high in protein?
Cheese contains 18.9 g of protein per 100 g (38% of the 50 g Daily Value), or 5.7 g in reference amount, racc (30 g). About 25% of its calories come from protein. Compared with other dairy and egg products, that is above the median (median 9 g).
How many carbs are in cheese?
Cheese has 3 g of total carbohydrates per 100 g.
How much fat is in cheese?
Cheese contains 23.4 g of fat per 100 g, of which 14 g is saturated (70% of the Daily Value).
What vitamins and minerals does cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are iodine (53% DV), calcium (46% DV), phosphorus (31% DV) and zinc (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cheese?
100 g contains 627 mg of sodium, 27% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 26, 2023. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2647442. License: CC0 1.0 (U.S. public domain). Source record dated October 26, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.